2013-05-01

Meet upstairs at 1610 hours (G)

Team Bear Complex

AMRAP 10 minutes

Each athlete does one round of bear complex and then switches off. 

2013-04-30

Meet upstairs at 1610 (G)

EMOM 7 minutes

3 Press
Single Unders for the rest of the minute

EMOM 7 minutes

5 Push Press
Plank for the rest of the minute

2013-04-29

Meet upstairs at 1610 (G)

Row 500 meters

Then move downstairs

For time:

100 meters of walking lunges
10 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
100 meters of walking lunges

Summit and Rowing

                                              Olympic Rower Krista Guloien is a CrossFitter now.


Thanks to those that helped make the 2013 Child Abuse and Family Violence Summit a big success including our biggest 5K thus far and having a fitness activity for the participants every day of the Summit. 

2013-04-24

For time:

Run 5000 meters. 

2013-04-22

Meet downstairs at 1610.

4 minutes of burpees (max reps)
5x20m shuttle run (out and back is 1)

Rest 4 minutes

3 minutes of KBS (max reps)
5x20m shuttle run

Rest 3 minutes

2 minutes of squats (max reps)
5x20 shuttle run

Rest 2 minutes

1 minute of pushups (max reps)
5x20 shuttle run

Rest 1 minute

Max pullups (take as long as you want, as long as you stay hanging from the bar without touching the ground)

The Week of April 22nd

Next week is the nationally recognized Child Abuse and Family Violence Summit at the Red Lion Jantzen Beach.  CrossFit Indomitable will be there supporting all the attendees who are there to help fight for kids and families.  We will still have WODs for those staying on the job.  Wednesday is the Summit 5K, so if you want to come up at 1700 for the run, join us.  It is the cheapest organized 5K around, just $5, and all the money--every single cent--goes to support scholarships for next year's Summit. 

2013-04-17

Meet upstairs at 1610

Three rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Or you can do CrossFit.com's version...5 rounds. 

                                          One of a great series of WOD videos from Blair Morrison

2013-04-16

Meet upstairs at 1610.

Five rounds for time of:

20 SDHP 95/65
50' bear crawl
50' sprint
50' crab walk

Boston 2013

Our WOD is still on, but keeping everyone in Boston in our hearts and prayers.  The fitness of first responders is tested every day, some more than others. 


From npr.org

2013-04-15

Meet upstairs at 1610.

Weighted pushups 3, 3, 3, 3, 3, 3, 3

then

AMRAP 8 minutes

10 Deadlifts (135)
10 Pushups

2013-04-11

If you have made the last three WODs today is active recovery.  Try an easy run, some swimming or maybe some yoga. 

If you missed a WOD this week, make it up. 

Lisa Shipley got her first pullup this week and then kept on going and did a bunch of perfect, unassisted, strict pullups.  CrossFit works! 

2013-04-10

Meet upstairs at 1610 hours:

For time:

50 burpees
50 ring rows
50 KBS
50 Situps
50 Box Jumps
50 Push Press (45 lbs)
50 Walking Lunges
50 Bench Dips
50 Single Unders
500 m row

And then get a good night's sleep. 

2013-04-09

Meet upstairs at 1610.

Med Ball Cleans Technique

For time:

21-15-9

Med Ball Cleans
Hand Release Pushups
Goblet Squats

2013-04-08

Meet upstairs at 1610

Front Squat 1x20

then

For time:

Four rounds of

Run 400m
50 Squats

Geoff, we will get to bear complex.

2013-04-04

Meet upstairs at 1610 (If there is interest for a WOD at 1700 please call, I can probably make time for a second WOD today).

A set of stairs is from the 4th floor to the 1st floor down and up (1), and so on...

For time:
21 KB or DB snatches with each hand
42 situps
5 sets of stairs
15 KB or DB snatches with each hand
30 situps
5 sets of stairs
9 KB or DB snatches with each hand
18 situps
5 sets of stairs

2013-04-03

Meet downstairs at 1610 (G)

 

Partner WOD. For time:

 

100 Wallball shots

100 KBS

100 Box Jumps

100 Sit Ups

100 Burpees

 

                                         13.5 Update

 

                                          When a Navy SEAL smiles and talks about a bloodbath

                                          reasonable people worry. 

2013-04-02

Meet downstairs at 1610

Team WOD for time

8 rounds of
Sprint 50 meters while the other athlete holds in plank
Farmers carry 50 meters while the other athlete holds a 45 plate across their chest

then 50 pullups total for the team (one athlete works at a time)

then switching roles
8 rounds of
Sprint 50 meters while the other athlete holds in plank
Farmers carry 50 meters while the other athlete holds a 45 plate across their chest

2013-04-01

Meet downstairs at 1610.

AMRAP 15 minutes

5 strict pullups
10 ring pushups
15 walking lunges